Fitness Tools

Calculate pace, time, and distance for running, walking, cycling, or swimming. Convert between pace per mile, km, meter, or yard with speed in mph and kph.

Calculate your daily water intake needs based on weight, activity level, climate, and health goals. Get personalized hydration tips and track your daily water consumption.

Get your personalized daily water target in ml and oz based on body weight, activity level, climate, caffeine intake, and day type. More precise than the "8 glasses" rule.

Estimate body fat percentage using the U.S. Navy method, BMI method, or skinfold calipers. Enter your measurements to get instant results with health category classification.

Calculate your daily calorie needs using the Mifflin-St Jeor and Harris-Benedict equations. Estimate BMR, TDEE, and macros based on age, weight, height, gender, and activity level.

Estimate your fitness age based on resting heart rate, VO2max estimate, flexibility, strength, and lifestyle factors. Compare your biological fitness age to your chronological age.

Evaluate your cardiovascular fitness level based on your resting heart rate, age, and sex. Get a fitness score, category rating, and personalized improvement tips.

Calculate your ideal body weight using multiple medical formulas (Devine, Robinson, Miller, Hamwi). Compare results by height, sex, and frame size for healthy weight goals.

Calculate your waist-to-hip ratio (WHR) to assess health risk and body fat distribution. Get instant results with WHO-based risk categories for men and women.

Calculate lean body mass (LBM) using Boer, James, and Hume formulas. Enter weight, height, and sex to estimate fat-free mass with metric or imperial units.

Estimate your VO₂ max using multiple methods: resting heart rate, Cooper 12-minute run, 1.5-mile run, and Rockport walk test. Compare results with age and sex norms.

Calculate your ideal daily protein, carbs, and fat intake based on calories, body weight, and fitness goal. Supports multiple diet splits and custom ratios.

Calculate your target heart rate zones for exercise using the Karvonen formula. Enter age and resting heart rate to get personalized training zones for fat burn, cardio, and peak performance.

Estimate calories burned for any activity using MET values. Enter your weight, choose an activity, and set the duration to see calories burned and food equivalents.

Estimate your one-rep max (1RM) from weight lifted and reps. Get a full percentage-of-max training table with weights for every intensity level.

Find your daily protein target based on weight and fitness goal. Get personalized protein intake ranges for maintenance, muscle gain, or weight loss.